Warm up (600) 2 rounds 100 swim/100 drill/100 kick Set (600) 8 x 75 on 1:10 ...25 stroke, 25 swim, 25 kick Set (2300) 8 x 25 easy/fast on :30 400 build on 6:00 8 x 50 on :55, :50, :45, :40 ...80% effort 300 build on 4:30 8 x 75 1:20, 1:15, 1:10, 1:05 twice through ...85-90% effort 200 build on 3:00 Cool-down (200) 200 EZ |